WOD
Conditioning
AMRAP in 20 minutes:
15/12 Calories
20 KB Swings (53/35)
30 Air Squats
Rest 90 sec between rounds
*alternate between Bike and Row
Midline-After
Accumulate 40 strict TTB
Extra
Snatch from Blocks below knee: Snatch pull + Snatch =1
50/3, 60/3, 65/3, 70/3, 75/3, 80/2, 85/1, 90/1*2 sets
FS: Work up to 85% of 3RM and complete 6 sets of 3 there every 2 min
4 min. tabata – Hanging hollow hold on rings
5 sets – every 2 min:
5 burpees to rings + 5 HollowArch kips + 3 MU